Back & Biceps

The following details my back and biceps workout from last Sunday morning at Kirkland Gold’s Gym.  I trained alone and here is the workout…

 

Meadows Rows

 

I used one of these: https://www.elitefts.com/core-blaster-1-1.html.

 

Set 1 x 12 reps with 40lbs added (warm-up)

Set 2 x 10 reps with 60lbs added

Set 3 x 10 reps with 60lbs added

Set 4 x 10 reps with 60lbs added

 

*I used 10lb plates to facilitate a greater range of motion.  Stretch good at the bottom and then drive your elbow up and back.

 

Hammer Strength Ground Base Rows

 

I used a HS ground base squat machine for this row variation - FYI.

 

Set 1 x 10 reps with 2 plates/side

Set 2 x 10 reps with 2 plates/side

Set 3 x 10 reps with 2 plates/side

 

*The key is to sit back while holding the paralel, unilateral handles so you get a decent stretch at the bottom.  Keep your lats tensed the entire time and drive your elbows back while flexing hard.

 

Superset: Straight Arm Pulldowns & Dante Rows

 

Straight Arm Pulldowns x 10 reps with 110lbs

Immediately followed by…

Dante Rows x 8 reps with 70lbs

 

*Attach a lat pull-down bar to the upper pulley in a cable-crossover.  Bend slightly forward at the waist and bring the bar down to your thighs, flexing your lats as hard as possible for a 1 second count.  Slowly retrace to the starting position accentuating the negative. Move straight to Dante Rows and perform 8 reps with perfect form. Perform this superset for 3 rounds.

 

Here is a video demonstrating Dante Rows from a previous workout:

 

 

Lat Pull-down

 

Set 1 x 6 reps alternating + 6 reps bilateral with 120lbs

Set 2 x 6 reps alternating + 6 reps bilateral with 120lbs

Set 3 x 6 reps alternating + 6 reps bilateral with 120lbs

 

*The key here is to use a very wide grip on a lat pull-down bar.  With both arms extended pull-down one side at a time, alternating, and flex hard in the contracted position until you’ve done 6 reps with each side.  At that point perform another 6 reps with both arms at the same time. Also, I went and hung from a pull-up bar for 10 seconds between each set.

 

Seated Dumbbell Curls

 

Set 1 x failure (21 reps) with 25lbs

Set 2 x failure (15 reps) with 30lbs

Set 3 x failure (6 reps) with 35lbs

Set 4 x failure (6 reps standing) with 40lbs

 

*The key here is to use an incline bench to create a greater stretch of the biceps out of the bottom position.  Also, perform all your reps with one arm before switching to the other with the exception being the 4th and final set.  Go up in weight and go to failure on every set. The 4th set do them standing and alternate arms until you hit failure.

 

That concluded this back and biceps workout.

 

Train hard,

Mark

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